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7 Tips to Get Un-sick

Cough, Cough. Cough, Cough. Sniffle, Sniffle.

You glance around to find the source of the wretched sound: There sits the red-nosed snot goblin –20 feet away, blasting away on curls between sets of sneezes.

A snot-filled secretion spray projects through the air, splattering the dumbbells for the sixth time; you suddenly become aware of the season: Flu Season.


You’re thinking, “there goes the rest of my workout, I don’t want what that guy has.” The gym already holds tons of bacteria from all everyone leaving their stank everywhere– how can you stay healthy?

Workout quality, sleep, and nutrition all suffer when you’re in the grips of a cold; therefore, it’s best to avoid getting sick in the first place.

Proper nutrition, hydration, and basic hygiene are simple, but neglected behaviors that have a huge impact on your health and workouts.

Get (UN-Sick)

That first throat tickle or sniffle doesn’t have to be a sentence to cough syrup and Kleenex. Here’s a few cold-killers to keep you healthy.

1.) Wash your poop-laced Hands

According to this study at Michigan State, only 5% of people properly wash their hands in public restrooms. That means as many as 95% of people are walking around with some grimy, fecal discharge on their hands.  Great.

Wash your hands for at least twenty seconds and hit your fingernails, between fingers, wrists, and   the forearms thoroughly.

Want to Simplify your Fitness and start making progress today? Click Here.

2.) Hold Your Breath

When someone coughs or sneezes hold your breath immediately. This can keep most of the airborne particles from the being inspired, decreasing your chances of getting sick.

3.) Drink More Water

Proper hydration is vital for optimal cell function. When fighting an illness your body temperature is elevated, increasing the need for fluids. The more water you pump into your body the faster your immune system will fight invaders.

4.) Avoid Booze

As tempting as “Hot Toddy’s may be they will keep you sick. Alcohol will dehydrate you, ruin  sleep quality, and depress your immune system. Sound like a recipe to stay sick? It is! Stick with water or green tea.

5.) Drink Green Tea

Green Tea is an antioxidant powerhouse. Studies show that epigallocatechin-3-gallate (EGCG), a  compound in green tea increases antibodies in the blood  to stop the replication of cold and flu viruses. If you’re getting sick drink pick up some high-quality green tea and drink up.

Want to Simplify your Fitness and start making progress today? Click Here.

6.) Take Vitamin D

 Notice how rarely you get sick in the summer and warm times of the year?

Cold and flu season takes place in winter; non-coincidently, most people become deficient of Vitamin D due to seasonal weather changes. Vitamin D supplementation provides a huge boost to the immune system. It’s hard to get too much vitamin D, as we consume copious amounts from the sun in warm months.

During cold and flu season supplement 2000-5000 IU’s of Vitamin D. Toxic levels have been reported at 60,000 IU’s per day for months on end, so don’t worry about getting too much.

7.) Exercise

Exercise is great for looking good naked, but it will also improve your immune function.

Hit the weights 3-4x per week plus a few days of high-intensity cardio, walk your dog, play a sport, or go do some yard work. Just go do something.

Already sick? You can still exercise, just lower the intensity and keep your germs to yourself.

8.) Sleep More

My Pooch Rocky Balboa
My Pooch Rocky Balboa


According to Michael Irwin, M.D., sleep researcher at UCLA , if your sleep decreases by greater than forty percent the effectiveness of your immune system declines by fifty percent. Aim for 8 quality hours of sleep per night.

It sucks to wake up with a congestion headache or itchy throat. These health and nutrition practices will keep you healthy and your workouts on track this season… while preventing the transfer of fecal bacteria—which is always a good thing.
Ready to get back in the gym? I‘ll answer all your questions!

A final note. Are you part of our private Facebook group yet?


Click here to join us. It’s free. And will help you look better naked 🙂

Our community is focused on simplifying fitness so you build your strongest, leanest, and most athletic body…without all the information overload.



Chant, Ian. “Study Finds Only 5% of People Wash Their Hands Properly in Public Restrooms.” GeekoSystem. N.p., 11 6 2013. Web. 16 Nov. 2013. <http://www.geekosystem.com/hand-washing-study/>.


Immunity Granted.” Men’s Health. Rodale Inc., 11 11 2011. Web. 16 Nov. 2013. .

Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.


Far and away, this is one of the most popular articles on Bach Performance.
If you’re looking to maximize fat loss, Carb Cycling is an important strategy.
And while you’re burning fat, here’s a Free workout to maximize fat loss and retain lean muscle. Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!


If you’re looking shred fat, build muscle, and improve your overall health, then carb cycling is your answer. Carb cycling is a fairly advanced nutritional strategy and can be extremely time-consuming. Building separate menus, calculating nutritional requirements and prepping all of your own food can be tedious work.

When time is one of your biggest barriers to healthy eating the best options aren’t always feasible.

 Fortunately, as easy as I’m about to make it, carb cycling will help you consistently eat healthy without having to measure and track your calories. Boom!

Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

*Note: I’m probably there with you.



*Note: I’m not condoning the food options above, but I’m a realist.

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did you earn your carbs?”

Depending on the day, carb cycling allows you the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

Carb cycling is a highly effective dietary strategy that maximizes your body’s ability to build pounds of muscle and burn slabs of fat simultaneously.

What is Carb Cycling?

Carb cycling is as easy as it sounds and is as simple as cycling carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb).

High Carb: Due to the repeated muscle contractions of resistance training your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy.

Low Carb: On the non-lifting days you keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Without carbs flowing through the bloodstream the body is forced to burn stored fuel, or body fat. By minimizing carbs a few days per week the body becomes more receptive to insulin, so when you do indulge on the sugary goodness your anabolic response will be maximized.


To rehash, Lifting? Carb up and support your muscle-building workouts.

Intervals or taking the day off? Avoid carbs and maximize your fat burning.

Sample Workout Schedule and Carb Intake

Monday: Lower Body Focus /High Carb

Tuesday: Upper Body Focus/High Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus/High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Snack (optional): Supershake, omit fruit and grains

Dinner: Sirloin steak, broccoli, and small salad

High Carb Day

Breakfast: 3 egg scramble with spinach, 1/2 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese


Common Issues and Questions

How Low is Low Carb?

On low carb days shoot for under 100 grams of carbs. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in it’s tracks, yikes!

When you cycle carbohydrates back into your diet you raise leptin levels, a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices I wouldn’t advise crushing junk. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Adipose weight. I wouldn’t recommend it.

I’m very sensitive to carbs. I look at bread and put on a spare tire, how can I carb cycle to add muscle, but not additional fat?

If you find your adding body fat ditch carbs until after your workout. By keeping carbs until you workout you will utilize stored fuel up until and during your workouts, increasing your fat burning. Then, carb up after the workout to take advantage of your insulin sensitivity.


That’s a Wrap

Carb cycling is the most effective way to maximize the benefits of carbohydrates in your diet.

It doesn’t need to be complicated, just focus on healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

Hittin’ the weights? Boom, carbs baby!
Hook me up with the Free Fat Loss Program, Eric!

Day off or intervals? Replace grains with greens, no problem.


Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

photo credit: <a href=”http://www.flickr.com/photos/santos/162994388/”>chotda</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a>

photo credit: <a href=”http://www.flickr.com/photos/83096974@N00/1091167314/”>In Praise of Sardines</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a>

Fat Deposits and Hormone Correlations

getting back into shape, Fat Deposits and Hormone Correlations

Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option (make it a priority!) Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Too many carbs!)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Decrease Carb intake (start going carb-less until workouts!), Improved Nutrient Timing (carbs post workout window)

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that high carbohydrate and consistent carbohydrate intake has the potential to increase fat stores in many common trouble spots.

Body composition is very diet specific and using the potential strategies to attack trouble spots can yield significant changes in body composition.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. This indicates a poor diet, lack of exercise, and energy imbalance that need to be attacked on all fronts.

Replace grains with greens, eat 1-2 fists of protein per meal, and keep carbs to post-workout meals. If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight.

And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!


Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:



Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

18 Ways to Build Muscle, Lose Fat, and Rule the Freakin’ World


1. Be goal oriented

Pick a goal and go all in towards that goal. Start small and keep your goals written down somewhere visible where you see it each day.

2.  Perform Hill Sprints

Hill sprints are grueling hard work that simultaneously toughens your body and mind. Start at 2 days of 4-6 60-80 meter hill sprints to build a chiseled physique and regain your athleticism.

3. Train Movements First, not muscles

Train the body through a variety of movements such as squatting, hip hinging (deadlift), vertical pressing, vertical pulling, horizontal pushing, horizontal pulling, lunging, jumping, hopping, and skipping. Bringing up lagging body parts through assistance work can be beneficial especially if your goals are aesthetics only, but everyone should be able to perform these movements with some proficiency.

4. Perform Soft Tissue Work

Foam rolling and other soft tissue work is one of the best ways to improve your movement quality and decrease pain. Soft tissue work improves the quality of the muscle to support better mobility and flexibility.

5. Perform Glute Work

Low back pain can be crippling, especially if you are looking to rule the world. The most common reason for low back pain is inactive and weak glutes. Train that booty with hip thrusts, lunge variations, bridges, and squats and feel it working!

6. If something hurts, stop doing it

Pain is a warning sign that something is not right, we can all agree on that. Unfortunately, most gym goers think no pain no gain. WRONG! If your Ferrari started smoking under the engine and the check engine light ison would you say screw it? Hell no you get it fixed.

7. Jump

Jumping is a great way to maintain explosive power, quickness, and coordination. You can jump rope, perform jumping jacks, box jumps, it doesn’t matter. Just make sure you perform some variations of jumping!

8. Train Outside

Training outside is liberating and refreshing. Perform hills sprints, a bodyweight circuit, or grab some sandbags, kettlebells, and some friends and see what you come up with. Get creative and have fun!

9. Include Low Rep Training in your workouts

Training with lower reps 1-5 and higher intensity will build strength and explosiveness, two very important traits in having a healthy, athletic, world dominating physique.

10. Deadlift

Learn to do it correctly and it is the most “Functional,”badass movement you can perform. Picking heavy things off the ground is vital!

11. Focus on Posture and Form

Never ever ever ever ever round your shoulders or lower back when lifting or doing anything else. This will lead to injuries when lifting and poor posture with everything else. Use a flat back and big chest.

12. Eat Dead Animals

Nuff’ Said

13. Warm Up

Perform a warm up of foam rolling, jump rope 100x, 3-D Lunges, pushups, medicine ball throws, and jumps. These will loosen you up, increase blood flow, improve movement quality, and ramp up your nervous system to increase your strength.

14. Challenge your grip

A strong grip and forearms are awesome, who doesn’t envy Popeye? Use Fat Gripz, Grip 4orce, plate pinches, farmer walks, or wrap towels around bars and dumbbells.

15. Stop Performing Burn-outs

Performing exercise to failure on a consistent basis just leads to a fatigued CNS and eventual burn out and injuries. Performing sets to failure is okay on occasion, but keep it to every few weeks.

16. Pick out an exercise program and stick to it

Switching from program to program will keep you from your goals. Learn to spot a good program such as 5/3/1 and stick with it for 12 weeks minimum. Pick productive basic exercises and master them.

17. De-load

Take a week every 4-8 weeks (more frequent if you lift heavy), and back down the volume, intensity, or both. This will keep you motivated while preventing injuries and burnout.

18. Keep in touch with Friends and Family

Maintaining relationships with the people who helped mold you is a great way to relax and keep a good perspective on life. Healthy relationships are vital to a healthy body and mind.

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